Saturday, January 19 2019

WOD: “Angie” 100 pull up 100 push up 100 sit ups 100 air squats

Accessory: After workout - 1 round of the following - 50 banded good mornings, 50 banded tear aparts, 50 laying on side rear delt raises on each arm

Recovery: coaches choice

Angie: AngieFor time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats

5 Rounds of Work

Wednesday, January 9 2019

Heads up Oregon CrossFit, we will be closed Saturday, January 12th so that we are able to host the CrossFit Kettlebell Course. We will post a workout for you to complete at home or enjoy the time off!

WOD: 5 rounds, 100 single jumps, 20 air squats, 20 abmat sit ups

Strength: 4 rounds(2 rounds on each arm) - 10 KB single arm swings, 8 Single arm kb high pulls, 4 KB Snatches

Recovery: 2k row/bike/ski nose only breathing

Not For Time work, MTN Climbers, abmat sit ups, calories on assault bike

Wednesday, May 4

WOD: Not for time , 10, 9, 8, 7, down to 1, of mtn climbers, abmat sit ups(if you need a break from sit ups these could be T2B, K2E, leg lifts, etc) and calories on assault bike (try to keep moving no big breaks)

Strength: 3x12 bradford presses( use bamboo bar or regular bar with bands and kbs)

Accessory: 3x5 GHD Sit up, 3x 20 reverse hyper or reverse leg lifts

Recovery: 100 lunge steps(total)

Tabata Wednesday

Wednesday, December 23

Please change shoes before coming in and training. Everyone appreciates a nice clean training floor.


WOD: Tabata Wall ball, Tabata bike for calories, Tabata sit up (no rest between sets, can start in any order) Results are total reps like: 50/100/45

Strength: 3x30 deficit barbell deadlifts @ 30% of 1 RM deadlift

Accessory: 3 rounds, of 6 wind shield wipers, 6 shoot thrus, 6 single leg squats(scale with a box)

Recovery: Foam Roll


Saturday, October 10

WOD : EMOM 20: 8 ground to over head with db’s, 8 split jumps, 8 sit ups. Use db’s that you can consistently move. On even rounds do split jumps. On odd rounds do sit ups. Every round do 8 ground to overhead with 2 dumbbells

Strength: 6 rounds, of 10 lateral db raises(each side), 10 front raises, 10 strict presses (Db’s should be light-ish and easy to move when you first start)

Recovery: Coaches Choice

Deck of Cards

Saturday, April 25

WOD: Deck of Cards, Hearts = burpees, diamonds = sit ups, spades= kb snatch, clubs=  air squats, jokers = 400m run, face cards = 10 reps.  (groups of 5 per deck, DUE TO THE CONSTRUCTION do 500m row for Jokers

Strength/Skill: if time permitting after WOD complete 100 abmat sit ups

Recovery: coaches choice

burpees suck + A massage therapist at Oregon CrossFit!

Friday, September 26 Oregon CrossFit is pleased to announce we will now have a massage therapist working here! Laura will be available for appointments starting now, so please email here if your interested.  Below is some information about the massage and her background information.  Post to comments if you have any questions.
A session with Laura is individualized to meet your needs and wants, and generally includes Deep Tissue Massage, Sports Massage, Myofacial Release, as well as tips for stretching and strengthening exercises to work on post-session. Her strengths as a therapist include finding each individual's perfect pressure, as well as working slowly and efficiently, allowing the tissue to truly relax. Laura specializes in helping people find relief from their aches & pains, and in injury rehabilitation. With consent and if it is thought to be beneficial, Laura will perform Gua Sha, a traditional Chinese medical treatment. In this treatment, different tools and lubricants are used to scrape stagnant tissue that is having trouble obtaining its nutrients and disposing its wastes due to lack of blood flow. The treatment stimulates new blood flow and produces an anti-inflammatory and immune protective effect. Book your appointment today and feel the great results for yourself!
30 Minute Deep Tissue Massage - *$45
60 Minute Deep Tissue Massage - *$75
90 Minute Deep Tissue Massage - *$95
*All Oregon Crossfit members get $20 off their first 60 or 90 minute massage.
Professional Credentials:
Laura has over 15 years of theoretical and practical experience in the fitness field and has developed a diverse set of tools to help clients with their aches, pains, injuries and overall stress levels. With a 4-year Kinesiology Degree, a Massage Therapy License and a Yoga Teacher Certification, you can be sure you're in great hands.
Personal Interests:
Laura is also an outdoor and movement enthusiast. You can find her playing around with partner acrobatics, slacklining, hiking, biking, training at the gym, or doing yoga. When she's not moving, you can find her hanging out with friends, and if you're lucky, you can catch her making a fool of herself at the local karaoke bar.
Call or Email to book your session today:
Friday, September 26

WOD: 10 Pull ups, 20 Russian Swings 53/35, 30 box jumps 24/20, 40 push ups, 50 sit ups, 60 burpees, 10 Pull ups(the pull ups are strict)

Strength/Skill: 8x1 Sumo DL + Chain

Mobility: upper back mobility work